Monday, 1/14/19
Strength
Every 2 Minutes for 3 Sets:
4 Back Squats
WOD
8 Minute AMRAP:
9 Deadlifts (225#/155#)
15 Ring Dips
21 Box Jumps (24”/20”)
Friday, 1/11/19
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
or
“Nasty Girls V2”
3 Rounds:
50 Pistols (Alternating 25 Each Leg)
7 Muscle Ups
10 Hang Power Cleans (175#/125#)
Wednesday, 1/9/19
Accessory Work
8 Minute EMOM:
Odd: 10 Bulgarian Split Squats
Even: 10 Single Leg RDL’s
WOD
For Time:
60 GHD Sit Ups
60 Hand Release Push Ups
30 Toes to Bar
30 Burpees to Bar
Tuesday, 1/8/18
WOD
4 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65#)
Rest 4 Minutes
4 Minute AMRAP:
15/12 Calorie Row
10 Power Snatch (115#/85#)
Rest 4 Minutes:
4 Minute AMRAP:
15/12 Calorie Row
5 Power Snatch (135#/95#)
Monday, 1/7/19
Strength
Every 2 Minutes for 3 Sets:
4 Front Squats
WOD
3 Rounds:
300m Run
50 Double Unders
15 Thrusters (95#/65#)
Friday, 1/4/19
WOD
For Time:
10-1 Bar Facing Burpees
1-10 Overhead Squats (135#/95#)
Gymnastics/Core Strength
10 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 2 Turkish Get Ups (1 Each Arm)
Thursday, 1/3/19
WOD
5×1 Strict Press
5×1 Push Press
5×1 Push/Split Jerk
*Increase weight each set
Wednesday, 1/2/19
WOD
18 Minute AMRAP:
50 Calorie Row
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Dumbbell Snatches (50#/35#)
Tuesday, 1/1/19
Partner WOD
For Time:
150 Wall Balls (30#/20#)
*Every Minute on the minute 10/8 Calorie Bike
*Alternate every minute